Indian-Spiced Eggplant & Cauliflower Stew
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Indian-Spiced Eggplant & Cauliflower Stew
Eggplant, cauliflower, chickpeas and tomatoes are the basis for this deluxe Indian-spiced curry.
Times
- Prep Time : 25 min min
- Ready Time : 25 min
Servings
Ingredients
- 2 tablespoons curry powder, preferably hot Madras (see Note)
- 1 teaspoon garam masala (see Tip)
- 1 teaspoon mustard seeds
- 2 tablespoons canola oil
- 1 large onion, sliced
- 2 cloves garlic, minced
- 1 teaspoon finely grated fresh ginger
- 3/4 teaspoon salt
- 1 1-pound eggplant, cut into 1-inch chunks
- 3 cups cauliflower florets
- 1 15-ounce can diced tomatoes
- 1 15-ounce can chickpeas, rinsed
- 1/2 cup water
- 1/2 cup nonfat plain yogurt (optional)
Directions
Preparation
- Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.
- Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3-4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices.
- Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15-20 minutes. Top each serving with a dollop of yogurt, if desired.
Tips
Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor.
Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores.
Recipe Nutrition:
Per serving: 200 calories; 6 g fat (1 g saturated fat, 3 g mono unsaturated fat); 0 mg cholesterol; 32 g carbohydrates; 6 g protein; 8 g fiber; 597 mg sodium; 358 mg potassium
Nutrition Bonus: Vitamin C (60% daily value), Folate (22% dv), Iron (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat
Contributed by: EatingWell.com
Make it a meal: Serve this recipe with brown basmati rice or whole-wheat couscous.
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Dairy , Main , Indian , Dinner Tonight , Budget, Vegetarian , Beans, Vegetable , Eating Well
About jamie geller
Jamie Geller is a bestselling author of the wildly successful QUICK & KOSHER cookbook...
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YUM!
Hold the chickpeas and throw in a couple of potatoes and you’ve got Sabzi Korma! I serve it over saffron rice. It’s delicious. I made a sheva brachot seudah for a sephardic couple with Moroccan chicken, this dish, and the rice to rave reviews.
making this tonight. I don’t have madras curry powder but I do have a spicy curry paste that I’ll use instead. Also will throw my cauliflower (frozen) in at the end so that it doesn’t get mushy. Thanks for this healthy recipe!
So is this a curry or a stew? and is it really spicy?